Monthly Archives: April 2017

1-May-17-WK3

Double WOD Day A. WOD: Until You Complete 45 HSPU For Time Unbroken Power Snatches* Match Reps In HSPU How this is set up is, you perform max unbroken power snatches, once you drop the bar you perform that many HSPU. Keep going until you have done 45 power snatches and 45 HSPU. *Regional Prep…
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1-May-17

A. Warm Up: For Quality 3 Rds NFT 300m Row 12 GHD Sit Ups 8 Hand Release Hand Stand Walk Drills B. Weightlifting: Snatch Pull + Full Snatch + Snatch Pull 4x1 @ 75-80% Of 1RM Snatch -When warming up, just snatch up to your working weight. No pull. C. WOD: 15-12-9-6-3 Power Snatches 95/65#…
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29-Apr-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 10 Pause Squats 8 Ring Rows 6 Alternating Single Leg T2B B. Strength: Back Squat 3x4 @ 13X1 Tempo C. WOD: With A Partner :) D. Cool Down: Run 400m At Talking Pace
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29-Apr-17-WK2

A. Strength: Back Squat 3x4 @ 13X1 Tempo   B. WOD: With A Partner, Partition Any Way You Like Row 2K 44 Air Squats 44 C2B 44 Air Squats 44 Burpee Box Jump Overs 44 Air Squats 44 C2B 44 Air Squats Row 2K
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28-Apr-17-WK2

A. Weightlifting: Power Clean + Front Squat + Jerk 4x1 At Working Weight   B. WOD: 10 Rds For Time 5 Hang Power Cleans 95/65# 5 Thrusters 5 Push Jerks
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28-Apr-17

A. Warm Up: For Quality 500m Row -3 Rds NFT 5 Good Mornings 10 Hand Release HSPU Drills 15 Air Squats B. Weightlifting: Power Clean + Front Squat + Jerk 4x1 At Working Weight C. WOD: 10 Rds For Time 5 Hang Power Cleans 95/65# 5 Thrusters 5 Push Jerks D. Cool Down: Stretching Hamstring…
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